“I want to be toned” or “I want to be healthy”. This is not an uncommon answer when I ask people what their goals are. Only 3% of Americanswrite down their goals. People actually spend more time writing a grocery list than they do writing down what they want to accomplish in life!

The thing is the mind needs goals. When we set goals, it gives us a direction to go in, it gives us a place to put our energy rather than letting our energy dissipate into nothing.

So what we must do is write down our goals and get specific. I want to lose 30 lbs, have a flat stomach fat that doesn’t jiggle when I brush my teeth and fit in my favorite pair of jeans. The belly jiggle one was an actual goal of mine when I was 30lbs over weight.

There are people out there who are about as committed as a kamikaze pilot on his 29th mission! You have to commit to this goal with all of your being. I mean commit to the point that nothing gets in the way. If there is a moment that you can be working on your goal take that moment. That means quality nutrition, quality sleep, ease off the booze and sugar.

Ask yourself with every decision you make. Is this choice going to help me reach my goal? If the answer isn’t a hell yes, then it’s a hell no.

3. Pitty Parties and Perseverance

You must be willing to work hard. Nothing worth doing is easy so prepare for a fight. If you are willing to die for your goals, if you want it that bad, you will succeed. You need to walk out of the gym telling yourself you couldn’t have given any more effort. Never walk away with regrets and when you do mess up, don’t quit. Don’t sit around complaining.

Remember the reason you started, get back up and fight for your goals because nobody else will.

4. Focusing on the past

When attempting to lose weight, people like to think about what they used to be able to do or how they used to look. Those days are gone. Kill that old you and become a new, stronger, sexier, healthier you. Focus on right now, focus on that next choice, that next meal, that next training session.

Focus on where you are going because the old you…..is dead! Welcome the new lean, muscle building, fat burning machine.

5. People are scared to get out of their comfort zone

When you are looking to make a change, whether it is weight loss or anything else in life, there is an element of fear. What will my friends say if I order the salad or what will my friends say if I don’t order a beer? We must enter that uncomfortable zone and have the courage to say no.

6. Setting Routines

Doing the small things great on a consistent basis will lead to great things. You look at any successful person in the world they have a list of things they do in a morning ritual that starts their day in the right mind frame.

The mind is most susceptible to be influenced in the first minutes of the day so what will you fill your head with? Messages of negativity like “oh my gosh, I hate Mondays” or messages of “I get the opportunity to take one step closer to my goal today, to keep my promise to myself and to strive to be the best version of myself”.

If you want ideas of routine email me and i’ll share some some with you.

7. We don’t imagine or visualize anymore

What is visualization? It’s having a goal and seeing yourself reaching that goal before it ever happens. See yourself stepping on that scale and seeing the number you want or imagine the compliments people will give you when you’ve reached your goal.

Every champion uses the power of visualization. They set their goal and visualize the completion of that goal regularly as if they have already achieved it. The subconscious mind does not know the difference of something imagined or something real so believe it before you see it.

8. Using the Power of Positivity

Read, listen to and watch positive messages daily. Get in this habit now because if you want positive things to happen to you, you must put positive in. There will be times when that internal dialogue will tell you it’s too hard or you can’t do it, but you can override these thoughts with new thoughts of positivity.

Now it’s not too hard it’s just an opportunity dressed up in work clothes. Now it’s not I can’t do it, it’s I’m going to keep going to until I can do it.

9. Taking Responsibility

“The people who get on in this world are the people who get up and look for the circumstances they want and if they can’t find them, make them.” – George Bernhard Shaw.

You must make your own luck, you must work and fight for what you want. It’s not going to fall into your lap. If you can take responsibility for everything that happens to you, asking yourself what could I have done better to get the result, you will find yourself making less excuses and doing what needs to be done to succeed.

10. Accountability

You need to find someone who will hold you accountable. Having an accountability partner, trainer or mentor will help you and make sure you set goals, eat right, sleep enough, train hard, study and so on.

If that person holds you to your own high standards, you’ll be surprised how much you will grow, how much you can get done and what you will accomplish not only in weight loss, but in life.

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About the Expert

Michael is a strength coach who specializes in functional strength, fat loss and athletic performance.
He has a degree in Kinesiology, is CSCS certified through the National Strength and Conditioning Association and Certified K-12 P.E and Health in Missouri.
Originally from Dublin, Ireland, Michael moved to St Louis in 2002 to play soccer and now co-owns his own functional training facility called Defining Natural Ability (DNA).
He believes when it comes to a healthy lifestyle it is a mind, body and spirit commitment to become the best version of yourself.
If you have any questions or concerns comment below or email me

and I’ll get back to you.
You can also set up an appointment for 2 Complimentary sessions at DNA.